31 August 2015

Tuesday 1 September

STRENGTH
Back Squat: 1x5 (70%), 1x5 (80%), 1x2 (85%), 1x3 (90%), 1x1 (100%)

METCON
4 rounds for time:
10 Ring dips
10 Jumping lunges
10 burpees
 
EXTRA CREDIT
50 Leg raises for time


30 August 2015

Monday 31 August

STRENGTH
1-1-1-1-1 Strict Press: Start at 65%

METCON
2x 200m Sprint
AMRAP 1:00 American Kettlebell Swings (53 / 35#)
AMRAP 1:00 Hand Release Push Ups
AMRAP 1:00 Shoulder to Overhead (135 / 75#)
4x 100m Sprint

27 August 2015

Friday 28 August

STRENGTH
Front Squat: 1x5 (65%), 1x4 (75%), 2x4 (80%)

METCON
Buy-In: 400m Run
AMRAP 4:00
Power Snatch (95 / 55#)
Buy-Out: 400m Run

26 August 2015

Thursday 27 August

STRENGTH
Push Jerk: Start at 60% and increase weight each set, 3-3-3-3-3

METCON
AMRAP 8:00
30 Double Unders
20 Abmat SItups

EXTRA CREDIT
3 x 1min Plank
1 min rest in between

25 August 2015

Wednesday 26 August

SKILL WORK
Snatch Pulls
1x3 (50%), 1x3 (60%), 1x3 (70%), 1x3 (80%), 1x3 (90%)

Power Snatch from the High Hang Position (Hips)
1x3 (50%), 1x3 (60%), 1x3 (70%), 1x3 (75%), 1x3 (70%)

METCON
10 rounds for time:
5 Power Cleans (135 / 95#)
100m run

24 August 2015

Tuesday 25 August

STRENGTH
Deadlift: 3x3 (75%)

METCON
Cindy
AMRAP 20:00
5 Pull Ups
10 Push Ups
15 Air Squats

EXTRA CREDIT
20 Turkish Get Ups (53 / 35#) - 10 each arm

23 August 2015

Monday 24 August

STRENGTH
Back Squat: 1x6 (70%), 1x6 (80%), 1x3 (90%), 1x2 (95%)

METCON
2 rounds for time:
25 Wall Balls (20/14#)
50m Overhead Walking Lunge (45/25#)
100 m sprint
50m Overhead Walking Lunge (45/25#)

20 August 2015

Friday 21 August

STRENGTH
Push Press 3-3-3-3-3
Start @ 60% and increase weight each set

METCON
15-12-9-6-3
Clean and Jerk  (115 / 75#)
Air Squat
Abmat Sit-Ups

19 August 2015

Thursday 20 August

STRENGTH
Front Squat: 1x5 (70%), 1x4 (80%), 1x3 (85%), 1x3 (90%)


METCON
AMRAP 8:00
4 Deadlift (225/155)
6 Pull-Ups

AMRAP 8:00
6 Ring Dips
4 Overhead Squat (135/95)

18 August 2015

Wednesday 19 August

SKILL WORK
Muscle-up transition work
then
5 Min EMOM
2x 3 sec pause (above knee) POWER Clean


METCON
5 rounds for time:
100m Sprint
10 Hand Release Burpees

17 August 2015

Tuesday 18 August

STRENGTH
Back Squat: 1x8 (65%), 1x6 (70%), 1x4 (85%), 1x4 (90%)

METCON
Isabel:
For Time - 30 POWER Snatches (135 / 95#)

EXTRA CREDIT
Russian Kettlebell Swing Tabata
8 rounds - 20 secs of work, 10 sec of rest

16 August 2015

Monday 17 August

STRENGTH
Deadlift: 4x3 (75%)

METCON
For Time:
10 C2B Pull-Ups
20 Wall Ball
30 Double Unders
400m Run
50 Abmat Sit-Ups
400M Run
30 Double Under
20 Wall Balls
10 C2B Pull-Ups

13 August 2015

Friday 14 August

STRENGTH
3-3-3-3-3 Strict Press
Start @ 60% and increase weight each set

METCON
4 Rounds for time:
200m Run
20 T2B

12 August 2015

Thursday 13 August

STRENGTH
Front Squat: 1x5 (70%), 1x5 (75%), 1x5 (80%), 1x5 (85%)

METCON
7:00 AMRAP
Burpees

EXTRA CREDIT
3 x 1 Min Plank Hold, with weight if possible, rest 1 min

11 August 2015

Wednesday 12 August

SKILL WORK
10 minutes for muscle-up transition work

METCON
Angie: For time
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Don't forget CFU is looking for new t-shirt designs. Please submit by Sunday, 16 August. The winning designer will receive a free t-shirt.

10 August 2015

Tuesday 11 August

STRENGTH
Back Squat: 1x8 (65%), 1x8 (70%), 1x6 (80%), 1x6 (85%)

METCON
10 min EMOM @ 115 / 75#
3 Thrusters
4 Push Press

EXTRA CREDIT
40 Turkish Get-Ups (20 each arm)

09 August 2015

Monday 10 August

STRENGTH
Deadlift: 5x3 (70%)

METCON
10 Rounds for Time
10 Box Jumps (24/20)
8 Kettlebell Swings (53/35)

Announcement: We'll be ordering new t-shirts soon and we're having a contest for new designs. All submissions are due by Sunday, 16 August. The winning designer will receive a free t-shirt.

06 August 2015

Friday 7 August

STRENGTH
5-5-5-5-5 Push Jerk
Start @ 55% and increase weight each set

SKILL
5 Min EMOM 2x 3 sec pause (above knee) Power Snatch

METCON
21-15-9
SDHP w/ Kettlebell (53/35#)
Goblet Squat w/ Kettlebell (53/35#)
Abmat Sit-Ups


05 August 2015

Thursday 6 August

STRENGTH
Front Squat: 1x5 (60%), 1x5 (70%), 1x5 (75%), 1x5 (80%)

METCON
For time:
5K

04 August 2015

Wednesday 5 August

SKILL WORK
15 Minutes to work on Handstand (Push-Up, Walk, etc…)

METCON
DT
5 rounds for time (155/105)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk

03 August 2015

Tuesday 4 August

STRENGTH
Back Squat: 1x8 (65%), 1x8 (70%), 1x6 (80%), 1x6 (85%)

METCON
8 min AMRAP
9 Hand Release Push-Ups
6 Burpee Pull-Ups
3 Squat Cleans (135/95)

02 August 2015

Monday 3 August

STRENGTH
Deadlift: 6x4 (65%)

METCON
Buy-In: 50m Tire Flip, 50m Jog back

3 rounds for time:
20 Medicine Ball Clean (20/14#)
20 Double-Unders

Buy-Out: 50m Jog out, 50m Tire Flip back